Cancer Prevention: What You Can Do Today By Ann Morrell RN
February is Cancer Prevention Month in the U.S. There is a confusing amount of information available on ways to improve your health and lower your risk of cancer. This month we are focusing on a few ways to boost prevention as part of our initiative to bring information to our western Maine readers. Maine is a natural and beautiful place, and we are blessed with fresh air and high quality water sources. Other parts of the country must import water supply from other states or contend with highly treated water sources. We even have a spring water bottling company that ships Maine water around the world. Think about that for a moment. That said, many of us have private wells and it is especially important to know the quality of your water. As discussed in January’s article, our groundwater can be contaminated with Radon as well as heavy metals, toxins or bacteria. Testing yearly is recommended or at least an annual well treatment to kill any bacteria that may cause health issues. Visit www.Maine.gov for more information on testing in your area. From the mountains to our seacoast, we are the first to see the sunrise and we have some of the most spectacular sunsets to be seen. Most days we can step outside and take a deep breath of the freshest air on earth. Some areas of the US have so much pollution that the air is thick with odors, pollen or chemical contaminants. Though some of us struggle through the cold of winter, there is no denying the beauty and healthy cleansing of a deep freeze and thaw. With these blessings in place, we can focus more on our food and lifestyle. There is a saying, ”Eat your food as medicine or you will eat your medicine as food.” It may seem impossible to avoid toxins altogether but starting at home is the best way to stay healthy and lower your risk of developing cancer. A healthy diet, lifestyle including walking or some kind of movement, social time and outdoor time in nature can all contribute to our mental health and healthy nervous system function. We have talked a lot about healthy diet, but what does that mean?
Less “ultra-processed food” and more whole, fresh foods. Anything with ingredients that you can’t pronounce, identify or make at home is on the avoid list. Convenience is a wonderful idea but just know that your health may suffer for that convenience and convenience should not be every day or every meal. Your health is worth a little work in the kitchen.
Eat the rainbow. Look for produce of every color. Try something new, purple potatoes or red lettuce!
Try to incorporate more than 20 different fruit and vegetables each week.
Avoid any artificial dyes: Yellow #5 (in pickles and many foods), Red #3 and #40 (candy, ketchup, baked goods), Blue #1 (Gatorade, candy)
Buy organic and fresh when possible. Many more organic products are available these days from coffee to tomatoes. Your local farmers market is a good place to find fresh seasonal foods. I scored some fresh carrots that were dug the day before I bought them in January. Talk about fresh! When I cleaned and chopped them, I thought of the chat I had with the grower and that there was no middle man. Amen!
Read labels. Look for dyes and chemicals that you can’t identify and leave them on the shelf.
The cost of groceries has risen sharply recently but I have noticed that some organic products are now more in line with the cost of lesser quality items. For example, I found an organic coffee cheaper than several of the major brands! Some produce varieties (apples and berries) are more prone to pests, so they are more likely to be sprayed with toxic pesticides and should be washed very well before eating. There are produce “cleaners “ in spray bottles that contain safe surfactants that can be sprayed and rinsed off before eating. Lemon juice or vinegar are acidic and a natural way to break down chemical waxes, but these will not remove pesticides that have been absorbed into the fruit or vegetable. Buying organic when possible (local organic is even better) is good for you and good for our local economies. Luckily, in Western Maine we have several farmers’ markets and many more local farms to choose from. Better to support a local family than a huge corporation! Pick one of the following areas to focus on each month this year:
Replace plastic food containers with glass. Buy condiments in glass jars, wash and reuse. Beware of acidic condiments like ketchup in plastic bottles, as the acid can leach toxins from that plastic and you do not want to eat that!
Shop for hygiene products that are phthalate (plastic) free like natural shampoo bars, loofah sponges, organic cotton shower exfoliators, ( say “no” to those plastic shower poofs) and natural dental floss.
Look for fragrance free laundry sheets instead of toxic liquids (or make your own laundry soap powder with Borax, washing soda and soap flakes)
Ditch the highly fragranced products like air fresheners, laundry boosters and dryer sheets. Most products with “fresh fragrances” contain phthalates. Phthalates are hormone disrupting chemicals that are tied to higher rates of asthma, cancer and reproductive problems. If you like a scented home, try essential oil diffusers, naturally scented soy or beeswax candles or try essential oils on wool dryer balls. (Farmers Markets again, hint-hint)
Whether you are just starting this process or a seasoned “detoxer” you can usually find a way to improve your diet or habits. With cancer rates on the rise, we need to collectively work harder to make our health a priority and do all we can to prevent cancer. Vote with your dollar, show your local markets which products you would like to have access to. We have seen an increase in organic options and toxin free products in local stores! Hooray! Remember to see your provider for any screenings recommended for your age and gender. Early detection is key to treatment of cancer. Let’s make 2026 the year we lower our risk for cancer! Reminder: We have many activities at the CRCWM that support our mission to embrace anyone affected by cancer in our hopeful and caring community of Western Maine. In person classes include Stamping Up, Craft and Chat, Chair Yoga, Women’s Support Group and Coffee Hour, Men’s Rally Group and Bridgton Cancer Patient Support Group. We offer recorded classes, access to counseling, our Soup Program and public swim passes.